WHAT IS PLANTAR FASCIITIS?

Plantar Fasciitis is a painful condition caused by overuse of the plantar fascia or arch tendon of the foot. The Plantar Fascia is a broad, thick band of tissue that runs from under the heel to the front of the foot Plantar fasciitis is a painful inflammatory process of the plantar fascia. The plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot towards the five toes. It has been reported that plantar fasciitis occurs in two million Americans a year and 10% of the population over a lifetime.

Plantar fasciitis is traditionally thought to be an inflammatory condition. This is now believed to be incorrect due to the absence of inflammatory cells within the fascia. The cause of pain and disfunction is now thought to be degeneration of the collagen fibres close to the attachment to the calcaneus (heel bone).

WHAT ARE THE CAUSES OF PLANTAR FASCIITIS?

Repetitive movements such as walking or running stretch the plantar fascia. Because it is not very flexible, this can cause small tears in the fascia, which leads to inflammation and pain. Other factors such as high arches, fallen arches, or a change in the walking surface contribute to the stress placed on the plantar fascia and heel.

A variety of causes exist for plantar fasciitis. Some of the most common causes include:

• Excessive weight load on the foot due to obesity or prolonged standing
• Mechanical imbalances of the foot
• Osteoarthritis and rheumatoid arthritis
• Sudden increase in body weight (e.g., pregnancy)
• Sudden increase in walking or running
• Tight calf muscles
• Wearing shoes with poor support

Another cause of pain is the shortening of the plantar fascia overnight due to the ankle bending, causing the toes to point towards the ground. The plantar fascia stretches in the morning when you stand. The act of lengthening it causes a great deal of pain.

SYMPTOMS

 Plantar Fasciitis commonly associated with long periods of work-related weight bearing. Among non-athletic populations, it is associated with a high body mass index. The pain is usually felt on the underside of the heel and is often most intense with the first steps of the day. Another symptom is that the sufferer has difficulty bending the foot so that the toes are brought toward the shin (decreased dorsiflexion of the ankle). A symptom commonly recognized among sufferers of plantar fasciitis is increased probability of knee pains, especially among runners

• Heel pain, under the heel and usually on the inside, at the origin of the attachment of the fascia.
• Pain when pressing on the inside of the heel and sometimes along the arch 
• Pain is usually worse first thing in the morning as the fascia tightens up overnight. After a few minutes it eases as the foot gets warmed up
• As the condition becomes more severe the pain can get worse throughout the day if acitivity continues.
• Stretching the plantar fascia may be painful.
• Sometimes there may also be pain along the outside border of the heel. This may occur due to the offloading the painful side of the heel by walking on the outside border of the foot. It may also be associated with the high impact of landing on the outside of the heel if you have high arched feet.

Plantar fasciitis or heel spurs are common in sports which involve running, dancing or jumping. Runners who overpronate (feet rolling in or flattening) are particularly at risk as the biomechanics of the foot pronating causes additional stretching of the plantar fascia.

ADVANCE TREATMENTS AVAILABLE 

•  SHOCK WAVE THERAPY - It relieves pain by stimulating growth of new tissue.  It has an amazing success rate of 90% for Plantar Fasciitis, according to studies published in the Journal of Orthopedic Research 2003. READ MORE

• COLD LASER THERAPY - By modifying the effects and limiting the duration of inflammation as well as enhancing specific repair and healing processes, LILT is consistent in providing pain relief, reducing injury damage and loss of function, in addition to facilitating more rapid repair and stronger healed tissue structures. READ MORE

• FOOT MAXX ORTHOTICS -    Footmaxx designs innovative, comfortable orthotics that are a pleasure to wear as they gently reduce problems associated with pressure points, muscle strains and abnormal forces on the ankles, knees, hips and  your feet. Over time, custom orthotics support will bring you relief from fatigue and pain, allowing you to enjoy daily activities comfortably. READ MORE

Heel pain exercises: before getting out of bed

Plantar Fasciitis causes many people to experience intense heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching or massaging the plantar fascia before standing up will help reduce heel pain.

Before sitting up, Stretch your foot by flexing it up and down 10 times.

• Plantar fascia–specific stretch. Patient crosses affected foot over contralateral leg, grasps the base of toes, and pulls the toes back towards the shin until a stretch in the arch is felt. The stretch is held for 10 seconds and repeated. Three sets of 10 repetitions are performed daily.

After these exercises, put on your shoes (with orthotics inside them) or wear supportive sandals. Do not start the day walking barefoot on hard floors or tiles, or your heel pain will return.

Heel pain relief exercises: during the day

Calf Stretch

Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
Hold the stretch for 15 to 20 seconds. Repeat 4 times.

Achilles Tendon Stretch

Stand on a step as shown. Slowly let your heels down over the edge of the step as you relax your calf muscles.
Hold the stretch for about 15 to 20 seconds, then tighten your calf muscle a little to bring your heel back up to the level of the step. Repeat 4 times.

Hamstring Stretch

Extend one leg in front of you with the foot flexed. Bend your other knee and lean back slightly. Your pelvis should be tilted forward. Keep your upper body upright as you hold the stretch for 10-20 seconds, then switch sides.
You should feel the stretch up the back of your extended leg (all the way up your calf and thigh).

Marble Lifts

Place marbles on the floor next to a cup, as shown. Using your toes, try to lift the marbles up from the floor and deposit them in the cup. Repeat exercise 15 times.

Towel Stretch

Grab a rolled towel at both ends, holding it under the ball of your foot. Gently pull the towel toward you while keeping your knee straight. Hold this position for 15 to 20 seconds. Repeat 4 times